Psyllium comes from the husks of the tiny seeds of the shrub Plantago ovata or blonde psyllium, which grows most commonly in India although it is found worldwide, the University of Maryland Medical Center website notes. You can purchase psyllium as part of laxative products such as Metamucil or on its own, in cylindrical containers at health food stores.
Features
Psyllium husks have only small amounts of nutrients such as carbohydrates, protein, fat, vitamins and minerals, according to natural fiber market leader Yerba Prima, a health products company based in Ashland, Oregon. Carbohydrate, protein and fat all comprise less than 1 g per serving, Yerba Prima states. The calorie content is 8 to 15 calories per serving, equal to a tablespoon.
Composition
Psyllium whole husks and psyllium husks powder each contain 4 to 4½ g of fiber per 5 g serving. Psyllium husks caps contain 2 to 2¼ g of fiber per four-capsule serving. Most of the dietary fiber in psyllium husks consists of hemicellulose, a complex carbohydrate not digested in the small intestine but partially broken down in the colon. The husks act as an absorbent for water and waste materials.
Benefits
The nutritional value of psyllium lies in the dietary benefits of fiber, Yerba notes. The University of Maryland Medical Center, or UMMC, states that psyllium helps relieve both constipation and diarrhea, can treat hemorrhoids and irritable bowel syndrome and can regulate blood sugar levels in people with diabetes. The husks can lower bad cholesterol and thus may help lower the risk of heart disease, UMMC notes.
Time Frame
Psyllium can be taken at a rate of one to three servings of about a tablespoon each per day. The National Institutes of Health's Medline Plus website notes that participants in scientific studies looking to lower high cholesterol and balance blood sugar levels have taken two or three doses for a total of 10 g per day. To support weight loss by giving a feeling of satiety, take the products 10 to 20 minutes before meals with 8 oz. to 16 oz. of liquid, Yerba Primate recommends. Users tend to notice easing of constipation symptoms within two to three days, the company notes.
Warning
Whole psyllium husk should be eaten mixed into a whole glass of liquid, Wegmans advises. Eating the product dry may cause choking, so avoid this if you have difficulty in swallowing, Wegmans states.
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